Cravin' Me Some Quinoa

What a gorgeous day in the Pacific Northwest! Blue bird skies and temperatures up into the 80's have us reaching for last years bathing suits that are patiently waiting in the back of our dressers. Our white arms and legs are now free to the warmth of the sunshine and the cool tickle of the warm afternoon breeze. Break out the skin and let the vitamin D absorb into our much deficient bodies! 

Vitamin D is essential for overall health and well-being. Almost every day a new study reports another important role vitamin D plays in our bodies. Everything from bone health to immunity relies on vitamin D, a vitamin so precious for it is unavailable to us in the Pacific Northwest between the months of October to March. However, there is a trick, one that many do not know. Sunscreen blocks out vitamin D absorption. Therefore, let those warm sun rays tickle your skin for 20-30 minutes (in a bathing suit) to achieve your days worth of vitamin D, and then apply the sunscreen.

Well in celebration of the lovely weather, today I share with you my sunshine quinoa salad, stock full of good nutritious grains, veggies, and fats. It doesn't provide any dietary vitamin D, but while eating this outdoors on the patio, you will get your added D3! The salad is however, full of fiber, vitamin C, good healthy fats, and bioactive compounds, vegetarian protein, and lots of happy vibes. So enjoy!

Quinoa:

Many grains are incomplete protein sources, lacking significant amounts of lysine and isoleucine, and lack a natural source of fat.  Quinoa, on the other hand, is note worthy grain offering significant amounts of lysine and isoleucine making it a complete vegetarian protein. It is also rich in heart-healthy monounsaturated fat oleic acid, as well as alpha linolenic acid (ALA), an omega-3. Also on the plus side, because quinoa is a whole grain, its sugars are broken down slowly in our gut, allowing us to manage blood sugar levels and maintain a steady source of energy. Yaay!

So go out play in the sun, and eat yourself some energy and nutrient dense Sunshine Quinoa Salad!!

Sunshine Quinoa Salad

Preparation Time: 35 minutes

This refreshing summer salad can be a great lunch entrée or a side for an outdoor barbeque. Accompanied by fresh strawberries and sparkling lemon water this sunshine quinoa salad can change from side to main course in no time.

Makes 4 large servings

For the quinoa:

2 cups quinoa

4 cups water

1/4 teaspoon fine sea salt

1 teaspoon turmeric

For the vinaigrette:

Juice of 1 large lemon

¼ cup extra virgin olive oil

3 tablespoons apple cider vinegar

1 tablespoon honey

¾ teaspoon fine sea salt

Fresh ground pepper

For the salad:

½ cup pine nuts

½ cup craisins

1/3 cup chopped mint

1/3 cup chopped flat leaf parsley

2 cups finely shredded green cabbage

10 radishes, thinly sliced

To prepare the quinoa: Place quinoa, water, turmeric, and sea salt in a 2-quart saucepan and cover with lid. Bring to a boil, stir, and immediately turn off heat, leaving the pan on the hot burner. Keep covered and allow to sit for at least 30 minutes. Uncover and fluff with fork.

To prepare the citrus vinaigrette: Meanwhile, using a citrus juicer juice the lemon and pour into a large serving bowl. Add extra virgin olive oil, apple cider vinegar, honey, and sea salt. Stir until honey and sea salt are dissolved. Add fresh ground pepper to taste.

To prepare the salad: In a skillet over medium heat, toast pine nuts until golden. Stir frequently to avoid burning. Set aside and allow to cool. Add the mint, parsley, cabbage, radishes, and cooled pine nuts to the vinaigrette. Mix well. Slowly fold the cooled quinoa into the vinaigrette mixture making sure to break up any quinoa clumps. Mix well.

Whole Foods Dessert: Blueberry Kiwi Tartlets

This dessert is not only fun and easy to make but is also vegan, gluten-free and sugar free. The wonderful thing about making raw desserts is the quick clean up and minimal use of tools. All you need is a food processor, a spatula, a muffin tin or tart form, and some bowls for soaking. However, the most satisfying aspect of raw desserts is the ability to make something super delicious and satisfying that is made out of whole food ingredients--ingredients that not only provide you with energy but also contain a whole host of additional nutrients. You alone are the sole processor of the dessert from start to finish.

So you might be asking yourself, what is a whole food? And what is a whole foods diet? Here are some great questions to ask yourself in order to understand if the foods you are eating are in fact “whole foods” (1).

1.  Can you imagine it growing?
2.  How many ingredients does it have?
3. Have any of the original parts been removed?
4. What has been done to the food since it was harvested?
5.  How long has this food been known to nourish humans?

Example: Blueberry

1.  Yes I can imagine growing.
2.  Only 1 ingredients, itself.
3. Nope, the whole blueberry is still there.
4. The blueberry is stored either fresh or frozen.
5. Blueberry has been around a very long time.

If you can answer all these questions about your food with the same answers, then YES, it is a whole food and it is apart of a whole foods diet.

However, there are also some whole foods that may have been processed or refined prior to your consumption. In reality there are only minimal foods that require zero processing or refining prior to eating, for instance an apple.  An apple is usually eaten just as is with the skin and all. However, an orange does need a little bit of refining. We peel the thick skin in order to eat the juicy, sweet orange flesh. However, the orange itself is still considered a whole food.

In order to understand processed vs. refined I will define the words for you below.

Processed: When a food is changed from its original form. For instance steaming asparagus, baking a potato, or chopping an onion (1).

Refined: When one or more original parts of the food is removed and discarded. For example juicing an orange or extracting oil from an olive (1).

The examples listed above are simple processes or refinements, ones that you yourself could do in your own home. However, today most foods we consume have been processed and refined multiple times over prior to its consumption in your meal. Food items sometimes no longer even resemble their natural form, losing their natural color, taste, texture, and aroma and not to mention their nutrients and phytochemicals. Instead additives, such as starch, sugar, salt, or fat, replace what has been removed from the initial whole food. Meanwhile the physical properties of the foods are altered, causing potential health problems.

So today I made tropical blueberry kiwi tartlets out of 90% whole food ingredients, which were processed or refined only by myself.

Blueberry Kiwi Tartlets

Serves 14

Whole Food Ingredients:

2/3 cup Almonds (raw)

1 cup Cashews (raw)

1/3 cup Sunflower Seeds (raw)

1 Tbsp Whole Flax Seeds (raw)

6 Medjool Dates

2 Kiwis

1 cup Frozen Wild Blueberries (Trader Joes)

1 Lemon

1 Vanilla bean

¾ tsp Himalayan Pink Sea Salt

Minimally Processed or Refined:

2 Tbsp Coconut Milk (without added guar gum, Natural Value is a good brand)

1/4 cup Almond Milk (homemade)

1 ½ Tbsp Organic Maple Syrup

1 tsp Ginger Powder (could use freshly grated ginger to taste)

Directions: 

Don't let the long list scare you from trying to make this recipe. I just tried to be very clear with each step. Also, this recipe can be tailored to your liking. Its easy to swap nuts or use what you have on hand. Feel free to get creative and use what you have available at home!

Getting Ready:

1.  Pit the Medjool dates and coarsely chop them. If they seem really dry you may want to soak them for 5 minutes. However, if they seem fresh and gooey then toss them into the food blender and skip the soaking.
2. Use a coffee grinder and grind the 1 Tbsp of flax seeds. Place the ground flax seeds into a bowl and mix with 3 Tbsp fresh water.
3.  Place cashews in separate bowl and cover with fresh water.

Making The Crust:

1. If dates needed to be soaked, drain the water, and place the dates into a food processor along with the almonds and sunflower seeds. Add ½ tsp of pink sea salt and zest of 1 lemon. Process until mixture resembles a coarse dough. It will naturally form a ball.
2. If making individual tartlets, form 14 individual small balls and place 1 into each mini cupcake form. Using your thumb and finger tips press the ball down into the tin and up the walls to form a “crust”. If making a single large tart, use all the “dough” and form a crust bottom and wall.
3. After pressing the “dough” into your cupcake tin or tart form place it into the freezer while making the “blueberry mousse”.

Making the Mousse:

1. Drain the water from the cashews and place the cashews into the processor. Peel the kiwis and add into the processor. Finally add the ground flax mixture, the 1 cup of frozen wild blueberries, juice of 1 lemon, 1 vanilla bean (scraped inside only), 2 Tbsp coconut milk/cream, ¼ cup almond milk, ¼ tsp salt, 1 tsp ginger, and 1 ½ Tbsp maple syrup.
2. Process until smooth. Taste and adjust flavors if needed. Here you can have some creativity. If you like things very gingery, add more ginger, if you want to have more lemon, add more lemon….you get the idea. If you like it as is, great!
3. Transfer the “mousse” into a 2 cup liquid measuring cup. Pull out your frozen crust and slowly pour enough mousse into each crust until they are very full. You should have about 1 cup of mousse left over. Pour the remaining mousse into a mason jar and seal for later use. Place into refrigerator.
4. Put the dessert tins back into the freezer. Allow the dessert to freeze at least an hour

Assembly:

1. If making tartlets remove the cupcake tins from the freezer and allow to unthaw about 5-10 minutes. Then using a butter knife cut the sides loose of each mini tart and scoop out the mass with a small spatula. Place all the mini tarts into a an airtight container and return to freezer.
2. If making a whole tart, place into an airtight container or into a plastic bag until you are ready to serve.
3. When serving, pull the dessert out of the freezer and allow to sit at room temp 5-10 minutes to soften the texture.  Use the remaining mousse as pretty “glue” by placing a spoonful onto each plate where you plan on plating the tartlets or tart slices. Enjoy!

References: 

1. Lair, C. Whole Foods Production. 12 April 2012.

Rejuvenating Spring Smoothies

After a rejuvenating Spring Break filled with family, friends, adventures, and of course good food, I am craving smoothies to maintain this wonderful and energetic self I had lost the past two months. With Spring in full bloom, and even sunny warm days to tempt us into wearing light sweaters and digging for the long forgotten shades, vibrant smoothies seem to fill the sense of health and purity.

Give me fresh, give me color, and give me flavor! These two smoothies are just that.

Spring Green Smoothie

Both pineapple and kiwi are vitamin C storehouses, with one serving of this smoothie containing 313% of your daily vitamin C needs. Vitamin C is not only a powerful antioxidant but it also helps you better absorb non-heme iron found in dark leafy greens and legumes. Therefore the combination of these tropical fruits with the handful of spinach helps increase your absorption. This is very important, especially for those individuals who are following a vegetarian or vegan diet.

Spring Green
Serves 1
Ingredients:
1 cup pineapple, diced
1 kiwi
1 generous handful spinach
1 tsp chia seeds
1/2 cup coconut water
1/2 cup unsweetened almond milk (or any milk of your choice)
Squeeze of lemon

Directions:
1. Place all ingredients into blender. Blend until smooth.

Nutrition Information (Per Serving): Calories 200 cal; Total fat 2.9g; Total carbohydrates 41.5g; Total Dietary Fiber 7.4g; Protein 4.3g

Sunshine Mango Smoothie
Turmeric and ginger make their name in this sunshine colored smoothie. Turmeric is gaining a lot of recognition for its impressive anti-oxidant and anti-inflammatory benefits. The bioactive compound curcumin is responsible for the benefits of turmeric by stabilizing free radicals. In recent animal studies they have also seen the ability of curcumin to increase basal metabolic rate resulting in significant weight loss. Curcumin is also used in cancer and Alzheimer's prevention.

Ginger is known for its potent anti-inflammatory and anti-oxidant properties and is also commonly used to reduce nausea and vomiting.

Sunshine Mango
Serves 2
Ingredients:
1 mango, peeled and diced
1/2 cup great northern beans
Juice of 1 medium orange
1/2 cup coconut water
Juice of 1/2 lemon/lime
1/2 tsp turmeric
1/4 tsp ginger
2 Tbsp Coconut Milk (full fat)
Handful of ice
1 tsp of honey (optional)

Note: I think the smoothie is sweet enough without the honey, but some just like it a bit sweeter. I would taste test before adding in the honey and then decide. Also, the coconut milk I like best is full fat without any added guar gum. Natural Value is one of the good options out there.

Directions:
1. Place all ingredients into blender. Blend till smooth.

Nutrition Information (Per Serving): Calories: 190 cal; Total Fat 3.1g; Total Carbs 42.1g; Dietary Fiber 6.5g; Protein 4.7g

If you want some more smoothie ideas check out Zing Bars. I created five smoothie recipes utilizing their nutrition bars as a base for some timeless classics. 

Red Clover, Red Clover

I love going on long walks. In Germany I tend to walk everywhere. Everything is so close that a little shopping trip turns into a nice excuse to walk through the orchards, along the lake, or through the nature reserves. Along the way there are many meadows filled with beautiful colors of yellow, white, purple, and green. The lovely red clover is everywhere. Lucky for me I can readily harvest these powerful beauties without bothering anyone or anything.

Red clover is a common perennial plant found most often in wild meadows all over the world. Its beautiful deep purple flowers and characteristic lucky charm leaves, make it easily identifiable. As a little girl I even remember sucking the sweet juice from the petal ends.

However, that is not all they are good for. The flowering heads are harvested at their peak for medicinal use in tinctures and teas. Once dried red clover flowers can quickly lose their potency, and therefore it is good to know the source from which you are purchasing the herb. Better yet, harvest them yourself! Also, might I mention, organic/wild grown, and most definitely NOT picked along the sidewalk or road, is the only way in which to harvest these powerful beauties. If you have the time, then please find yourself a beautiful meadow and pick them yourself. I certainly do!

Popular amongst the Native Americans, and even with European herbalist Hildegard von Bingen, this little herb has won a very strong reputation as a powerful healing alternative. Traditionally it first began as a herbal remedy against muscle spasms and respiratory problems, such as asthma, whooping cough, and pneumonia.

Today, it is more often used to cleanse and purify the blood and the liver, to treat hormonal imbalances in women, and in cancer treatment. Its rich profile of vitamins B3, B1, C and minerals calcium, chromium, magnesium, phosphorous, and potassium, make it nutritionally very valuable. However, the most interesting nutritional compound is its high content of isoflavones, a phyto-chemical very similar to estrogen. Unlike chemically altered phyto-chemicals found in soy, those found in the whole form from the red clover are very much beneficial to the women hormonal system. The isoflavones of red clover help women with cramping, moodiness, breast tenderness, and hot flashes associated with PMS and menopause. It also helps induce periods that are scant or light and reduce the heavy.

With its dense and unique nutritional and healing profile, red clover has been used in Europe, Asia, and the Americas in the treatment of ovarian cysts and cancer. Most commonly red clover is found in an herbal tea blend called Essiac Tea which has been used for many years. A nurse named Rene Caisse, successfully treated many individuals with this blend for various types of cancer and blood disorders.

Although it is an herb, it still must be treated with respect. Please make sure is it of the highest quality and that you speak to your naturopath prior to extensive use. For a simple seasonal detox or to relieve hormonal symptoms, it can be used lightly without prior advice.

It is easy to dry your own flowers. Pick the flowers by the stem, quickly rinse them under lightly running water, shake off excess water, and tie them into a bouquet with hemp string or yarn. Then hang them upside down and in a few days you will have beautifully dried red clover flowers. Store the flowers in an airtight glass jar away from sunlight.

Red Clover Infusion
Makes 1 quart

Ingredients:
1 oz dried red clover flowers
1 quart pure filtered water

Directions:
1.  Bring water to boil and remove from heat.
2.  Add the dried red clover flowers and allow to steep minimum 2 hours. (I sometimes let it steep overnight)
3.  Strain out the flowers and store tea in an airtight glass quart jar. The infusion keeps for a few days when refrigerated.

Rain, Rain, Go Away....

After being inside all morning, I finally had enough. The weather has been cold and wet, never passing 10 degrees celsius. I had hoped that after breakfast things might warm up some more, and the sun might peak through, but as the newspaper said, it will continue to rain and perhaps even snow. I have been looking forward to a warm German spring, but it seems that the good ol' Pacific Northwest is getting more sunshine than here. Surprising...

Anyhow, I put on my boots, grabbed my umbrella and headed outside for some fresh air and a fresh perspective. I put in my headphones and and pressed play on my Ipod. Wailin' Jenny's is usually always on repeat, I rarely listen to anything else. For some reason their melodies bring me at ease, like none other, soft, upbeat, and harmonious. I quickly found my pace, and headed out toward the fruit fields. I passed only a few, most on bike, some on foot, all bundled up against the weather. Within minutes I had passed the town center and made my way along a gravel path through the apple and pear fields. Young nettles were everywhere, washed clean by the constant drizzling rain. They looked perfect, bright green and strong without any slight damage to the leaves. I couldn't pass up the moment, I had to harvest some for lunch! Luckily I had brought a bag along and found a handkerchief in my pocket. With my left hand covered by my long sleeve and the handkerchief in my right, I carefully picked the top youngest leaves of the nettles and put them into my bag. Within a few minutes I had gathered enough to make us a delicious lunch. A wild nettle frittata would be wafting through the apartment soon!

Nettles are originally from Northern Europe but are now found all over the world. They have been used for hundreds of years as a medicinal herb. Nettles, with high amounts of boron and silicon, are best known for their ability to ease pain in sore muscles and in joints due to arthritis and gout. Their diuretic properties also make nettles great for liver cleansing and detox programs. If you have hay fever nettles may also help reduce an allergic response due to anti-histamines found in the leaves.

In order to remove the sting, you can either boil, steam, sauté, or bake them. Often nettles are found in disturbed areas, such as along hiking trails, clear cuts, roads, etc. Make sure to wash them prior to cooking to remove any dirt or dust they have gathered. I recommend gathering them as far away from traffic as possible to make sure they are clean. 

With high levels of protein, Vitamins A, C, and K, and minerals iron, phosphorous, magnesium, and calcium, nettles are a great substitution to your typical greens. I have used them in soups, omelets, frittatas, pesto, and simply sauteed alone with butter salt and pepper. My personal favorite it to steam the nettles, topping them off with a poached egg, a drizzle of olive oil and a sprinkle of sea salt and pepper.

Today I will share with you my recipe for a wild nettle frittata, always a welcome meal in my home. Accompanied by a salad it makes a perfect light lunch, although often used as a breakfast or brunch dish.

Wild Nettle Frittata
Makes 4 servings
Ingredients:
4 eggs
3 cups of nettles (washed and chopped)
1 medium tomato (sliced thin)
1 spring onion
1 zucchini
1 clove garlic (finely chopped)
1/3 cup milk
1/4 cup goat milk feta
2 Tbsp fresh chopped basil
2 Tbsp extra virgin olive oil
sea salt and pepper to taste

Directions:
1.  Preheat oven to 375 degrees. Heat oil in an oven proof pan ( I used a 9 inch cast iron pan). Cut the spring onion and zucchini into small chunks and sauté in the oil over medium heat. Sprinkle a little salt and pepper.
2.  After the onion and zucchini have sauteed for about 5 minutes add the nettles and reduce heat and cover until nettles are wilted.
3. Meanwhile, whisk the eggs until combined in a medium bowl. Add the basil, garlic clove, milk, and feta and stir with wooden spoon. Salt and pepper to taste.
4.  Pour the egg mixture over the nettles. Use wooden spoon to gently mix the nettles evenly throughout the pan.
5. Top the mixture with tomato slices and sprinkle with additional feta if desired.
6. Put into oven for about 30-40 minutes until the egg mixture has set. Serve warm.

Side Note: I served the frittata with a mixed sweet pepper salad and a balsamic vinaigrette. If eaten with breakfast or brunch replace salad with fresh bread and butter.

Wild Leek Soup with Mâche Salad

Langenargen is beautiful when the sun shines. As of late, the weather has been a roller-coaster with temperatures rising and then dropping by 10 degrees celsius every other day. When the sun is out everyone is walking the promenade enjoying the warm temperatures, as well as the glorious views. However when the sun is gone, and the rain has come with winter temperatures, everyone hides in their warm homes or cafes, leaving the town very empty.Yet these highs and lows are common of April weather. Frustrating for those on spring break, the weather is perfect for the plants and flowers in the Lake Constance region.

The Swiss Alps

Wild leeks, also known as ramps, are now found in every shaded forest here in Germany. They cover the ground like a green blanket, waiting for the locals to harvest them. As the start of spring weather arrives so do the wild leeks, and all the health benefits they carry along.

Fresh wild leeks (ramps)

High in sulfur containing compounds and flavanoids, wild leeks are great for cancer prevention and for boosting the immune system. In addition they are high in Vitamin A and C, both antioxidants, and Vitamin  K, which helps the clotting of blood. Wild leeks have been used for hundreds of years as a medicinal plant in blood tonics, for ease in digestion, and even for atherosclerosis.

In order to harvest these wonderfully healthy and flavorful spring treats, you must bring with you a small shovel, some garden gloves, a basket, and wear long pants and sleeves. Ticks are often found in the forests of Germany and can cause serious diseases, therefore make sure to dress properly. Also, wild leeks can easily be mistaken for Lily of the Valley, which is very toxic when eaten. To be on the safe side, please make sure to educate yourself or go with someone who has prior knowledge. If you are uncomfortable with foraging in the woods, you will most likely find these treats at local farmers markets.

Wild leeks have a strong garlic/onion taste, making them a great addition to many savory recipes. You can use them in soups, in omelets, in casseroles, pretty much anywhere you would commonly use spinach.

     

Mâche Salad

Today I chose to use the wild leeks in a soup served with a delicious mâche (lamb's lettuce) salad. The whole table looked like spring with the fresh green color of the soup and salad.

                             

Wild Leek and Potato Soup
Makes 4 servings
Ingredients:
1 bundle Wild Leeks (washed and roughly chopped)
3 medium sized potatoes, washed and diced
2 shallots, diced
2 slices prosciutto, cut into small pieces (optional)
750 ml vegetable broth
100 ml cream
1/2 lemon juice
2 Tblsp olive oil/coconut oil/butter
1 Tblsp honey
splash apple cider vinegar
salt and pepper

Directions:
1.  Heat oil in a medium soup pot and add the shallots, prosciutto, and potatoes. Sprinkle with salt and pepper and allow the shallots to turn glassy and the prosciutto to turn crispy. Stir with a wooden spoon.
2.  Add the wild leeks to the pot and allow them to saute until wilted. Fill the pot with vegetable broth until the potatoes are covered. Allow the soup to simmer for about 15 minutes.
3.  Once the potatoes are soft they are done and you can remove the pot from the burner. Place the pot onto a hot pad and with an emersion blender, puree the soup.
4. Place the pureed soup back onto the burner on low heat and stir in the cream. Then add the lemon juice, honey, and apple cider vinegar. Add salt and pepper to taste.

Serve with bread and butter...and of course a salad.

Side Note: To garnish the soup you can top with additional sauteed onions, croutons, or even a drizzle of cream.